I was a little under the weather and this WOD was what I needed 👋🏽🙏🏼❤️🔥

Susan

Day 3 features full body cardio circuits! Your first 45 minute workout can be completed indoors and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

Squat, Squat Jump
Half Burpee Shoulder Tap
Flutter Kicks

AMRAP Circuit - As Many Rounds As Possible 

You’ll do the entire circuit for 5 minutes without stopping. Aim to complete as many rounds as you can in 5 minutes.

Squat Squat Jump

Each exercise is performed for 20 seconds, followed by 10 seconds of rest. This interval is completed 8 times for a total of 4 minutes we exercise. Complete the full 4 minutes of each exercise before moving on to the next.

Half Burpee Shoulder Tap

Flutter Kicks

Total Body Cardio Circuit 1

Single Arm Snatch
Ab Halo
Knee To Elbow w/ Tricep Push-Up

AMRAP Circuit - As Many Rounds As Possible 

You’ll do the entire circuit for 5 minutes without stopping. Aim to complete as many rounds as you can in 5 minutes.

Single Arm Snatch

Ab Halos

Knee To Elbow w/ Tricep Push-Up

Total Body Cardio Circuit 2

Skaters 
Lateral Bear Crawl
Weighted Shoot Out

Skaters

4 reps in each direction per round, 8 total reps per round .

Lateral Bear Crawl

Can drop the weight if too challenging. Modify by either tapping toes to the floor or losing the upper body movement.

Weighted Shoot Out

Total Body Cardio Circuit 3

Full Burpee Lateral Jump
Weighted Oblique
3 Jacks Tuck Jump


AMRAP Circuit - As Many Rounds As Possible 

You’ll do the entire circuit for 5 minutes without stopping. Aim to complete as many rounds as you can in 5 minutes.

4 reps per side per round, 8 total per round

Full Burpee Hop Over

Can keep feet on floor or lift legs to 90 degrees for increased difficulty. 10 reps per side.

Weighted Russian Twist

3 jacks tuck jump

Total Body Cardio Circuit 4

Weighted Squat Jump
Right Leg Agility Hop
Left Leg Agility Hop
Toe Taps

AMRAP Circuit - As Many Rounds As Possible 

You’ll do the entire circuit for 5 minutes without stopping. Aim to complete as many rounds as you can in 5 minutes.

- Hold weight 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

Single Leg Hop (Side to side)

Toe Taps

Total Body Cardio Circuit 5

Hold a high plank for 60 seconds. Drop down to the knees if you need a modification.

Day 3 Total Body Cardio

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